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Monday 05.13.2019

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Warm-up Drills
I. Run 400m or Row 2:00
II. Dynamic Drills and Yoga Series
III. Barbell Warm-up
2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x Front Squat
5 x Full Clean
10 x Hollow Rocks
IV. Mobility

Impact/Focus: Clean Single Rep Every :75
Complete the following 1 x Clean workload every :75 for 10 rounds total (passes through the full squat).

10 Rounds, Every :75 of
1 x Clean (Climb in weight as able)

Notes: Athletes should warm-up and attempt to begin climbing at 60-70% of a 1RM. Compare to scores from 01.08.2019, link found HERE.

Post scores to comments.

“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)

Notes: Muscle-up scaling will be 1:1 repetitions for substituting jumping Ring Muscle-ups, OR 2:1 if substituting Pull-ups and Ring Dips. Adjust loads for Hang Power Cleans as necessary. Get some, freaks!

Post scores to comments.

Samy Daghir

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